Post Run Breakfast Recipes Round Up

Happy Friday, everyone!

Fueling your body with nutritious and nourishing foods is essential for healthy and optimal athletic performance. What you eat before a run matters for fueling your workout; what you eat after a workout is essential for faster recovery and overall athletic progress.

The sports nutritionist and author Matt Fitzgerald argues in his book The New Rules of Marathon and Half Marathon Nutrition that your race day nutrition only matters so much when it comes to running well and avoiding the wall. Up to 75% of the nutritional preparation comes from consistent healthy eating (with plenty of complex carbohydrates).

Each run dips a bit into your glycogen stores. Glycogen is how your body stores carbohydrates and thus is the primary energy source for running and other aerobic activities. If you do not sufficiently replenish these stores, especially after a hard workout or a long run, your overall athletic performance will suffer, both in immediately and over the course of a full training cycle. You need to eat plenty of complex carbohydrates such as fruits, vegetables, and whole grains to keep those glycogen stores full and keep your fueled throughout your training.

Protein and healthy fats should also be part of your diet as a runner. Protein repairs the microtears in your muscles, thus promoting recovery and training gains. Fat, especially healthy fats such as omega-3 fatty acids, reduce tissue inflammation and oxidative stress and thus play a role in injury-free running.

Ideally, you should eat a carbohydrate-rich meal or snack with protein and healthy fat within 60 minutes after completing a workout. Eating within this window will replenish your glycogen stores, jumpstart recovery, and prevent runger.

Post Run Breakfast Recipe Round Up

If you are a morning runner, breakfast truly becomes the most important meal of the day! These post run breakfast recipes will help you fuel properly after your run.

Comments

I am all about eating as quickly as possible after a run! I definitely make it within the 60 minute window and usually within 30 minutes. The sooner I eat, the better I find I feel and the less hungry I am in the hours after every single run.

I never used to like breakfast. It wasn’t until the last year or two that I really started consuming breakfast calories! And not even just that… I used to only eat sweet breakfasts and now I love savory ones. Sometimes I’ll even eat leftover dinner for breakfast like I’ll heat up a meat patty or something! These all look like great recipes. YUM.

So many delicious and healthy post-run options! I love eggs and an English muffins with peanut butter after a run! I do need to mix it up a bit so these recipes will help :-). Have a great weekend, Laura!

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Welcome to This Runner’s Recipes!

Hi, I'm Laura! I'm a distance runner, RRCA certified running coach, and outdoor enthusiast living in the greater Seattle area. Whether you want to run your first race or qualify for Boston, I'm here to help you achieve your personal best with training tips, coaching services, and nutritious recipes to fuel your running.